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  6. Jerusalem artichoke vs. Edamame

Jerusalem artichoke vs. Edamame — In-Depth Nutrition Comparison

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How are jerusalem artichoke and edamame different?

  • Jerusalem artichoke is richer in iron, while edamame is higher in folate, manganese, protein, copper, vitamin K, fiber, phosphorus, zinc, and magnesium.
  • Edamame covers your daily need for folate 75% more than jerusalem artichoke.

Jerusalem-artichokes, raw and Edamame, frozen, prepared types were used in this article.

Infographic

Jerusalem artichoke vs Edamame infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more IronIron +49.8%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +276.5%
Contains more CalciumCalcium +350%
Contains more CopperCopper +146.4%
Contains more ZincZinc +1041.7%
Contains more PhosphorusPhosphorus +116.7%
Contains more ManganeseManganese +1606.7%
Contains more SeleniumSelenium +14.3%
~equal in Potassium ~436mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 0.33% 3.8% 50% 14% 24% 24% 18% 0% 0.25% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more Vitamin CVitamin C +52.5%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +257.9%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin KVitamin K +26600%
Contains more FolateFolate +2292.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B5 ~0.395mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Edamame DV% diff.
Folate 13µg 311µg 75%
Manganese 0.06mg 1.024mg 42%
Copper 0.14mg 0.345mg 23%
Vitamin K 0.1µg 26.7µg 22%
Omega-3 (ALA) 0.358g 22%
Protein 2g 11.91g 20%
Iron 3.4mg 2.27mg 14%
Fiber 1.6g 5.2g 14%
Polyunsaturated fat 0.001g 2.156g 14%
Phosphorus 78mg 169mg 13%
Magnesium 17mg 64mg 11%
Zinc 0.12mg 1.37mg 11%
Omega-6 (Linoleic acid) 1.789g 11%
Fats 0.01g 5.2g 8%
Vitamin B2 0.06mg 0.155mg 7%
Calcium 14mg 63mg 5%
Choline 30mg 56.3mg 5%
Carbs 17.44g 8.91g 3%
Vitamin E 0.19mg 0.68mg 3%
Saturated fat 0g 0.62g 3%
Monounsaturated fat 0.004g 1.282g 3%
Calories 73kcal 121kcal 2%
Vitamin C 4mg 6.1mg 2%
Vitamin A 1µg 15µg 2%
Vitamin B3 1.3mg 0.915mg 2%
Vitamin B6 0.077mg 0.1mg 2%
Starch 1.51g 1%
Protein per 100 calories 2.7g 9.8g N/A
Calories per 10 g protein 365kcal 102kcal N/A
Weight per 100 calories 137g 83g N/A
Unsaturated / Saturated Fat ratio 5.5 N/A
Net carbs 15.84g 3.71g N/A
Potassium 429mg 436mg 0%
Sugar 9.6g 2.18g N/A
Sodium 4mg 6mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B1 0.2mg 0.2mg 0%
Vitamin B5 0.397mg 0.395mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +95.7%
Contains more ProteinProtein +495.5%
Contains more FatsFats +51900%
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +31950%
Contains more Poly. FatPolyunsaturated fat +215500%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.